Keto Chinese Food: Top 7 Low Carb Chinese Dishes

Are you craving some savory Chinese food but worried about going overboard on carbs? Fear not, fellow foodie!

We’ve got you covered with these top 6 keto Chinese food recipes that are not only low in carbs but also packed with flavor.

From zesty Kung Pao Chicken to aromatic Chicken and Broccoli in Garlic Sauce, these recipes will satisfy your cravings without sabotaging your diet.

So put your apron, grab your wok, and get ready to make these delicious and guilt-free keto Chinese food recipes that will wow your friends as well as your taste buds!

What are the Best Keto Chinese food?

In the ketogenic diet, when people think of Chinese food, they don’t usually think of keto friendly options.

However with a little customization to the recipes and ingredients in common keto meals you can create keto versions of your favorite Chinese dishes.

In keto fried rice instead of using white or brown rice, use cauliflower rice. To make this simply take half a bag of frozen riced cauliflower and microwave it for about two minutes.

Then add a couple tablespoons of soy sauce or any other low carb sauce to it and stir fry it with some vegetables in a pan until your preferred texture is reached.

This makes an excellent side dish to most Chinese entrees such as General Tso’s chicken or sweet and sour chicken.

Another way to create keto friendly Chinese food is by using cabbage instead of rice or noodles in your stir fries. For example, try using shredded cabbage as the base for a veggie lo Mein dish instead of white noodles made from wheat.

Fry any preferred vegetable in sesame oil with soy sauce, garlic powder, onion powder, salt, and pepper.

Then, add some crunchy peanut butter and combine with the microwaved cabbage for about two minutes.

There are plenty more ways to make keto friendly Chinese food but these are just a few suggestions to get you started on adding variety to your low carb lifestyle.

Right off the bat, I can see there are a lot of keto friendly Chinese food options here.

Chinese cuisine is popular around the world and it’s no surprise why: they have low-carb egg rolls, wontons, buns – even keto fried rice! If you want Keto? No problem! Let’s dive right in and take a look at these mouth-watering keto Chinese food options!

Chinese food is known for its big portion sizes and rich flavors. However, it’s not as difficult as you might think to find keto friendly Chinese food options that will help you stick to your diet! Here are six of the most popular ones:

1) Steamed Tofu with Spinach

Tofu steamed with spinach and low carb soy sauce should be a staple in any ketogenic dieter’s Chinese cuisine repertoire. It’s high in protein and low in carbs.

You can season it yourself or use pre-made keto condiments like Soy sauce or oyster sauce for more flavor/variety. If you’re not vegan, try adding some garlic chili sauce (found at your local Asian supermarket).

2) Seafood with Mixed Vegetables

Taking a seafood route will most likely be the healthiest option in your local Chinese food restaurant’s menu.

Shrimp, scallops, salmon and other types of fish are great for your heart too! You can add mixed vegetables to any type of meat so you won’t have to worry about falling short on nutrients. Just remember to ask them not to add any extra oils or cornstarch.

3) Chicken and Broccoli in Garlic Sauce

Some Chinese restaurants will even let you order a chicken and broccoli stir fry with garlic sauce low carb style. Instead of using rice as a side dish, try opting for more broccoli since it has a very similar carb count per serving size (~5 grams).

4) Sautéed Cabbage with Ground Pork

Ground pork mixed with Sautéed cabbage makes for a great meatloaf alternative. While not the healthiest option, the flavor is outstanding and it’s surprisingly low in carbs (1 cup of cabbage has ~2 grams while 1/4 pound of ground pork only has 2.8g net carbs per 100g).

If you’re looking to bulk up or preserve your protein intake, this flavorful dish can do just that!

5) Pork Dumplings or Shrimp Dumplings (Cha Siu Bao)

Chinese dumplings are definitely one of my favorite keto Chinese food options at any local restaurant. They can be steamed, boiled, fried or even microwaved!

If you choose to have them fried, just remember to ask the waiter/waitress NOT to put any breading on it. The best ones are pan-fried in just a touch of oil. You can eat them with keto soy sauce or low carb ketchup for added flavor.

6) Kung Pao Chicken or Shrimp (depending on your preference)

Kung pao chicken and shrimp is another classic dish that’s usually very low in carbs due to its simple ingredient list: meat, peanuts and vegetables like green onions, red bell pepper and celery.

Watch out for pre-made sauces because they will often be loaded with sugar! Make sure you tell your waiter/waitress not to add cornstarch or other fillers.

7) Lo Mein

If you’re a fan of lo Mein, you’ll be happy to know that it’s extremely low in carbs and can easily fit into your ketogenic diet plan.

Chinese cuisine is known for being very oily so if there are any other sauces/dips/dressings that come with your food, make sure to scrape them off or ask the waiter/waitress for a replacement.

Finally, you might be wondering “this all sounds delicious but how do I make it keto?” This is where the magic happens: when making the egg rolls and wontons (and fried rice), substitute almond flour for wheat flour!

Imagine you’re in a library full of keto recipes that cater to your specific macronutrient needs.

Remember: always check with the restaurant first before placing an order since not all locations have adapted their menus yet! Stay tuned while we explore even more keto friendly options coming soon…

A quick note about Chinese restaurants (especially Americanized ones): these recipes are for keto Chinese food made at home. Many Chinese restaurants will deep fry their food in oil, laden with carbs and sugar. Just saying!

What Is Keto Friendly Chinese Food?

Chinese food can be challenging to navigate on a ketogenic diet because many dishes are high in carbs from rice, noodles, and sugary sauces.

But if you know what to look for, then you can find some keto-friendly products.

Some tips for ordering keto-friendly Chinese food:

Avoid starchy dishes: Steer clear of rice, noodles, dumplings, and other starchy dishes. Instead, opt for vegetable-based dishes like stir-fried vegetables, broccoli, cauliflower, and bok choy.

Choose protein-rich dishes: Look for dishes that are high in protein like beef, chicken, fish, or tofu. Avoid breaded or fried meats and opt for grilled or steamed instead.

Watch out for sauces: Many Chinese sauces are high in sugar and carbs. Avoid sweet and sticky sauces like sweet and sour, honey garlic, or teriyaki. Instead, choose dishes with lighter sauces like soy sauce, oyster sauce, or garlic sauce.

Add healthy fats: Chinese food can be low in fat, so adding healthy fats like avocado, nuts, or seeds can help increase the fat content of your meal.

Here are some keto-friendly Chinese food options:

Egg drop soup
Hot and sour soup
Steamed fish or seafood with ginger and scallions
Beef and broccoli
Moo shu pork or chicken (without the pancake)
Kung pao chicken (without the sauce)
Stir-fried vegetables (without the sauce)
Ma po tofu (without the sauce)
Egg foo young (without the sauce)
Chinese hot pot (without the noodles and other carb-heavy ingredients)

Remember to ask for modifications and substitutions to make sure your meal fits your dietary needs. By following these tips and being mindful of your choices, you can enjoy keto-friendly Chinese food without compromising your diet.

Frequently Asked Questions:

What Chinese dishes can I eat on keto?

There are many Chinese dishes that can be modified to fit a ketogenic diet, which is a high-fat, low-carbohydrate diet. Here are some options:

Steamed fish with ginger and scallions

This dish is low in carbs and high in healthy fats and protein.
Stir-fried green beans with garlic

This dish is a low-carb alternative to stir-fried rice and noodles.
Szechuan-style green beans

A spicy alternative to stir-fried green beans, made with Szechuan peppercorns and chili oil.
Moo shu pork

This dish can be made without the traditional pancakes and served with lettuce cups instead.
Kung pao chicken

A spicy dish made with chicken, peanuts, and vegetables.
Hot and sour soup

A low-carb soup made with mushrooms, bamboo shoots, and eggs.
Steamed vegetables with oyster sauce

A simple and healthy side dish that’s low in carbs.
Peking duck

A classic Chinese dish that can be served without the pancakes, with cucumber and scallions instead.
Shrimp and broccoli stir-fry

A low-carb and high-protein dish that’s easy to make.

Remember to always check the ingredients and nutritional information before ordering or cooking a dish to ensure that it fits your specific dietary needs.

What Chinese food has the lowest carbs?

Here are some choices if you’re seeking for Chinese food with the fewest carbohydrates:

Steamed Seafood: Seafood that is steamed and served with ginger and scallions is very low in carbohydrates, including shrimp, scallops, and fish.
Steamed vegetables: Some common low-carb vegetables served in Chinese restaurants include broccoli, snow peas, and Bok Cho.
Egg drop soup: this soup is made from chicken broth and eggs, and is very low in carbs.
Moo shu vegetables: this dish is made with shredded vegetables and scrambled eggs, and is served with lettuce cups instead of pancakes.
Steamed beef or chicken: Steamed beef or chicken dishes that are seasoned with garlic and ginger are strong in protein and low in carbohydrates.
Hot and sour soup: Low in carbohydrates, hot and sour soup is a concoction of eggs, bamboo shoots, and mushrooms.
Vegetable stir-fries: Green beans, asparagus, and cabbage are few of the low-carb vegetables stir-fried in several Asian restaurants.

Before eating Chinese food, be sure to enquire about the ingredients and nutritional facts. Chinese food might occasionally contain hidden carbs, such as sauces that are rich in sugar or starch.

Can you eat chow mein on keto?

Regular chow mein noodles are made from wheat flour are rich in carbohydrates, So these are not the best choice for people consuming a low amount of carbohydrates as part of a ketogenic diet.

To make a low-carb version of chow mein, substitute these vegetables for the noodles. To improve this recipe, add low-carb veggies like bell peppers, mushrooms, and low-protein meats like chicken, steak, or shrimp.

It should be noted that the chow mein sauce is also capable of containing added sugars or starches, which contribute to increased carb content.

You can, always ask for a low-carb sauce made with ingredients like soy sauce, vinegar, and sesame oil. As an alternative, you can make your own low-carb sauce at home using items that are acceptable for keto.

Thus, although traditional chow mein poses as a non-keto friendly dish, with appropriate modifications, it is possible to indulge in a delectable low-carb version of this beloved Chinese cuisine.

Can I eat Chinese chicken wings on keto?

Yes, you can eat Chinese chicken wings on a keto diet by making some simple adjustments to the traditional recipe.

In place of high-carb coatings like flour or breadcrumbs, you can use low-carb alternatives like almond flour or coconut flour.

These components give the wings a pleasing crunch in addition to helping to lower the carbohydrate intake. Also, you can flavour the wings without adding extra carbs by preparing a keto-friendly sauce with ingredients like erythritol, sesame oil, olive oil, vinegar, and soy sauce.

To make the perfect keto-friendly Chinese chicken wings, first season the wings with a blend of garlic powder, onion powder, salt, black pepper, and paprika.

Then, coat the wings in the low-carb flour mixture and bake them in the oven until they’re crispy and golden. Finally, brush the sauce over the wings and pop them back in the oven for a few more minutes until the sauce has caramelized and the wings are extra crispy.

By making these small changes, you can enjoy this delicious dish without any guilt or worry. It’s perfect for a party, snack, or even a main meal, and will help you stick to your low-carb diet.

In conclusion, by swapping in low-carb coatings and using keto-friendly ingredients, you can indulge in Chinese chicken wings and still adhere to your diet plan.

So, don’t hesitate to savor this delectable treat without any apprehension and reap the numerous health benefits of a low-carb, high-fat diet.

Conclusion:

In conclusion, eating Chinese food is not a requirement for those following the ketogenic diet. With these top 7 low-carb Chinese dishes, you can satisfy your cravings without sabotaging your diet.

These low-carb alternatives, like Pork Dumplings or Shrimp Dumplings, kung pao chicken, and sesame beef, are ideal for people who wish to indulge in mouthwatering Asian flavors.

By using keto-friendly ingredients and following simple recipes, you can enjoy Chinese food without feeling guilty or compromising your health goals.

Hence, experiment with these keto-friendly Chinese food recipes and enjoy the mouthwatering flavour of Chinese food while sticking to your diet plan.

And there you have it: keto Chinese food options that are actually healthy! Trying these recipes out? Leave a comment below or share this recipe with your friends on Facebook to help spread the word about healthy living!

Keto Chinese Food: Top 7 Low Carb Chinese Dishes9 min read